There was an entertainment program that talked about how real estate tycoon Pan Shiyi could hold the plank position for 6 minutes and how beneficial it was for his health! Later, many celebrities shared the number of minutes they had been doing the plank to show off.

Is the plank really useful? Quite a few people recorded the changes in their bodies and minds after persisting in doing the plank for 30 days and found that just 2 minutes could bring about changes in both the body and the mind.

01

 

Do a 2-minute plank exercise every day 
What changes will there be after one month?

 

On social media, a fitness blogger did 2-minute planks every day. After one month of doing this, the results were unexpectedly good.

Week 1: Hell Mode In the first few days

every second was a torment. Just after 60 seconds, there was a strong burning sensation in the abdomen, and he had to constantly struggle against the distorted posture.

Week 2: Gradual Adaptation

Entering the second week, the trembling sensation lessened, and he could maintain the posture more stably. He learned to use the glutes to generate force, and the pressure on the lower back decreased significantly. The soreness in the lower back after prolonged sitting was relieved.

Week 3: Becoming a Habit

He began to enjoy the process and no longer struggled or felt pain as much as in the first week. Two minutes was no longer a challenge. His actual performance improved to 2.5 to 3.5 minutes. There were significant improvements in the condition of the back and core strength.

Week 4: Exceeding the Goal

The blogger set a new personal record of 4.5 minutes, and could already feel the upper abdominal muscles. The blogger also noticed some unexpected changes: The pain in the lower back almost disappeared; He felt more powerful during his usual exercises, and the core no longer failed so quickly.

After doing planks for a month, the blogger was extremely satisfied with the results her body had delivered:

The core strength has significantly increased, the body posture has been improved, back pain has been alleviated, and he has also gained a strong mental discipline.

Some other netizens also shared the changes that occurred in their bodies after doing 2-minute planks every day for a month:

At first, it was shaking so much that they doubted their own lives for 30 seconds; then, they developed the ability to actively engage the abdominal muscles; later on, their jeans became looser, they could carry boxes more easily, and they became more stable when doing rock climbing.

 

 

02

 

What are the benefits of doing a plank pose?

 

■ Strengthen core muscle groups

The plank exercise mainly targets the core muscle groups, including the transverse abdominis, oblique abdominis, rectus abdominis, and hip muscles. By performing the plank, one can enhance muscle strength and improve athletic performance.

■ Increase the basal metabolic rate

Compared to other exercises for the waist and abdomen, the plank exercise can consume more calories.

■ Improve balance ability

Before practicing the plank position, standing on one foot with eyes closed might only last for a few seconds. This is because the abdominal muscles are not strong enough to provide the necessary balance. After practicing the plank position for a period of time, the strength of the abdominal and lower back muscles increases, and the balance ability also improves accordingly.

■ Reduces the risk of back and spine injuries

Doing the plank exercise can enhance and strengthen the strength of the lower back and abdominal muscles, reduce the pressure on the lower back, and improve the stability of the spine.

■ Improving body posture

The plank pose can significantly enhance the ability to maintain a standing posture and a stable position, ensuring that the bones and joints are in the correct alignment, and improving the overall efficiency of the muscles.

 

03

 

 How to do the plank pose correctly?

 

If you also want to participate in the plank challenge, please first read the following guide to ensure that every effort you make is safe and effective.

 

■ Standard plank position

Preparation: Lie face down on the ground, with your elbows bent and supporting your body on the surface. Your shoulders and elbow joints should be perpendicular to the ground.

Exertion: Tighten your abdomen and buttocks. Use your core strength to lift your body, with your toes touching the ground and your feet shoulder-width apart.

 Alignment: Ensure that your head, shoulders, back, buttocks, and legs are in a straight line. Imagine your body as a solid flat surface.

Maintenance: Keep your eyes on the ground, maintain natural breathing, and avoid holding your breath. Feel the continuous exertion in your abdomen, back, and buttocks.

■ Three common mistakes

❌ Squatting.

If your hips are raised too high, it will significantly reduce the training effect on the core muscles, making the training easier and less effective.

❌ Hunching over.

This is the most common mistake. The waist sinks downward, transferring all the pressure to the lumbar vertebrae. It is not only ineffective but also harmful to the waist.

❌ Shrug your shoulders or tilt your head backward

This will cause excessive tension in your neck and shoulders, and you may experience neck pain after exercising.